Growing up surrounded by very strong-willed women in my family has ensured that some habits are engrained in me – some good, some bad. According to my mother they are all good, but of course she would say that.
One of these habits is goal setting. It is, in its most part, a great habit to have. Setting objective goals and working towards them is extremely rewarding. In order to indoctrinate this goal-setting habit, my mother would make my sister and I sit down every New Year’s Eve and write out at least ten goals for the year (she would also get us to do it every birthday, school semester, summer holiday and any other occasion that seemed fitting).
One of these habits is goal setting. It is, in its most part, a great habit to have. Setting objective goals and working towards them is extremely rewarding. In order to indoctrinate this goal-setting habit, my mother would make my sister and I sit down every New Year’s Eve and write out at least ten goals for the year (she would also get us to do it every birthday, school semester, summer holiday and any other occasion that seemed fitting).
This year I decided to mix it up a little by making a fitness orientated goal – to run a mile a day. Very easy, very small and if I run at an average pace it will take me no more than 15 minutes each time. East right? Not a chance. Weekends away, work commitments, Pilates & yoga classes, and L’s dead-set aim to get me climbing at least twice a week all seem to be thwarting this goal.
How have I solved it? I have incorporated the 15 minute run right into my Pilates work-out. No-one can take me away from the mat, so sliding a sneaky treadmill or trail run in has been the best way around all my other commitments.
As I feel my legs getting slightly tighter from regular running, I have increased the number of leg stretching exercises to ensure my sneaky lopsided pelvis does not prevail!
The infamous leg series:
Your legs will feel at least an inch longer!
With all of the exercises I write about it is simply a guide. Ideally you would attend Pilates classes at a studio near you to ensure you are completing the exercises correctly.
How have I solved it? I have incorporated the 15 minute run right into my Pilates work-out. No-one can take me away from the mat, so sliding a sneaky treadmill or trail run in has been the best way around all my other commitments.
As I feel my legs getting slightly tighter from regular running, I have increased the number of leg stretching exercises to ensure my sneaky lopsided pelvis does not prevail!
The infamous leg series:
- You need a stretch band for this exercise... or a long scarf
- Lie on your back and settle into a beautiful relaxation position with a lovely neutral spine
- Come into a single knee fold, pick up your stretch band (or scarf) and hook it around the base of your raised foot
- Straighten this leg, without locking out your knee. It does not matter the height of your leg so long as it is straight! You can lengthen your other leg along the mat if you wish
- Inhale to prepare and as you exhale lengthen along the back of your lifted leg, almost as though your heel is reaching for the ceiling without taking your pelvis off the mat
- Inhale to hold and exhale release - taking the weight of your lifted straight leg into the band
- Repeat four or five times
- Note: your leg remains straight the entire time it is merely the stretching that changes. Each time you release your leg you may find you can bring your leg higher each time.
- Keeping your leg high we now move onto point and flex!
- Your lovely toes always want to get involved but as I explain to my clients imagine you are wearing your 9 inch heels and then slip them off to get into flip flops! 9 inch heels - flip flops - 9 inch heels - flip flops! Get those ankles working!
- Over and out! Maintain the height of your leg as you take it across your body - keeping both hips firmly on the mat. Nice feeling isn't it?!
- Bring your leg back to centre (above your hip joint)
- Now, with control and maintaining the height, let your leg go out to the side away from your body
- Maintain spinal stability and don't let your hips wiggle!
- Bring it back to centre
- Repeat two or three times
- Bring your leg down, bring it out of the scarf and shoogle it next to the leg that was having a relaxing time on the mat
- Now do the whole thing with your other leg!
Your legs will feel at least an inch longer!
With all of the exercises I write about it is simply a guide. Ideally you would attend Pilates classes at a studio near you to ensure you are completing the exercises correctly.